Approved Lower Histamine Pesto

This lower histamine pesto recipe is quite versatile and it can be used on grain-free keto pasta, in lasagna, in egg dishes, on Keto pizza, or over salmon.

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Ingredient notes for lower histamine pesto

You can substitute many different types of herbs for the basil in this recipe such as garlic scapes (omitting the garlic), cilantro, dill, and lemon balm. If you can’t tolerate pine nuts some other options are pili nuts, cashews, macadamia nuts, or sacha inchi seeds.

I like to make up several batches of pesto from fresh herbs growing in my garden and freeze them for meals the rest of the year.

Why this recipe?

This recipe is low in carbs, higher in fat, protein, and fiber, while still being lower in histamine and histamine-releasing foods, lower in oxalates, and free of nightshades, grains, and gluten. Eating a diet lower in carbs and inflammatory foods can help to control histamine intolerance. To learn more about the lower histamine diet click here!

The bucket theory

The bucket theory offers a helpful analogy for understanding symptom reactions with MCAS.

Think of your body as an empty bucket that you want to keep from overflowing. Different foods and activities fill your histamine bucket at different speeds but they combine to form the total level of histamine in your body (how full your bucket is). A fuller bucket means you have more histamine symptoms. When you manage triggers, reduce exposure to known triggers, and take medications and supplements to reduce histamine, you can manage the level of your bucket.

Know your typical symptom progression

Knowing your symptom progression in a symptom flare is the key to developing your own rescue plan. In this post, I discuss how to determine your own symptom progression. Once you know what typically happens in your symptom progression you can design a rescue plan to address those symptoms.

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Here’s the recipe for lower histamine pesto!

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